Option A. Team WOD (we'll save it for another day) revised for solo effort.
3 rounds for time:
Burpee broad jumps (~60m, or about the length of the Bubble down and back)
100 Double unders
20 Chest-to-bar pull-ups
Post time to comments.
Option B. Bring the pain at home!
"Triple Decker Burpee Sangwich"
Use a stopwatch and keep a running time on your burpees. Stop the clock and execute the core exercises for quality, not time.
- 50 Burpees
- 25 Supermans (slow pace, pause at the top)
- 30 Burpees
- 25 Hollow Rocks (slow and smooth, deliberate pace)
- 20 Burpees
Coach's Notes.
Explanation of oddball movements below, see the demo videos for a visual.
- Burpee long jumps -- Do a burpee. Perform a standing long jump from where your feet land. Do another burpee, and so on.
- Supermans -- Lie flat on your stomach with your arms straight out in front of you. Raise your arms and feet off the floor simultaneously, keeping your core flat on the ground. Pause in the raised position and then lower your arms and feet back to the floor.
- Hollow Rocks -- The starting position is lying on the back. Assume a "hollow position" with the pelvis is turned under (i.e., tail tucked), legs lifted slightly off the floor, head and shoulders lifted slightly off the floor with and arms positioned by the ears. From this position, rock smoothly back and forth, keeping the body tight, the hip angle constant (no piking of the hip), and the lower back rounded. Any thumping in the motion shows that the hollow position has been compromised...stop, reset, and resume rocking.
Training Videos.
- "Burpee Broad Jump Demo" - courtesy of TeamCrossfitUSA.
- "Superman Demo" - courtesy of XFitDaily. The pace in the video is about right.
- "Hollow Rock" - 2 vids that show how to perform it properly.
- "Snow (Hey Oh)" - flux capacitor is broken on the retro jukebox, so we are taking it back only a few years to 2006. RHCP taking you into the weekend...